10.31.2020 Happy Halloween

warm up
row or bike 10 cals
plank shoulder taps x 30 seconds
row or bike 10 cals
banded air squats x 30 seconds
row or bike 10 cals
skaters with a 2 second pause on the landing x 10/side

then...

10 PVC RDL + pass throughs
10 PVC platter squats
10 PVC snatch press in the receiving position
repeat the above exercises with 5 reps each


WOD
"Halloween Michael Myers"

For Time

3 possible rounds
13:00 time cap per round
400m run away (he's coming to get you)
10 deadlifts (your car won't start) 185/135 155/105 115/75
31 sit ups (get up! get up! He's coming)
400m run away (he's catching up to you)
3 muscle ups (quick, jump over the fence and hide)- 5 strict pull ups
6 snatches (he's trying to grab you) 135/95 115/75 95/65
3 muscle ups (jump the fence and run away)- 5 strict pull ups

Did you survive? (did you make the 13:00 cap, if not scale the next round by reps and/or load)
sub running with rowing 500m or biking 30/21 cals

10.30.2020

Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3
6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)

Mobility

2 rounds
10 glute bridges- green or blue mini-band
10 banded squats   green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow

WOD- benchmark
"Demons"
40 devil's press for time
50/35   35/20

post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold

10.29.2020

Warm Up
3 Sets

5 Half Kneeling Single Arm Bottom Up KB Press/arm

20sec Side Plank/ side

30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press


Primer:
hip flowhttps://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..

Banded good mornings with squats.

Do 5 reps good mornings + 5 reps squats for 3 setsthen..
10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc


"Night of the Living Dead (legs)"

Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%



If time remains


Core Finisher by Kristi Eramo
4 total rounds:
20 sec of work 10 sec rest between each movement
* Weighted Toe Reach
*Bicycle crunch
* DB plank drag throughs
*Hollow hold or hollow rocks

10.28.2020

Warm Up

PVC Pipe Pass Thrus x 15 reps
and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)
 

Mobility
https://www.instagram.com/p/CGZ_pbPhYkj/
A. tall kneeling snow angels against the wall x 8 reps- little to no load


B. tall kneeling pulsing Y's against the wall x 5 reps- one rep is moving from arms at the side to arms up to the Y position and back down.

C. Shoulders- 10 reps of each
https://www.instagram.com/p/CERti3FJf51/ 
A.  Z- press external rotations
B.  Banded Z-press
C. Z Face pull Y press




Strength

3 sets
A. landmine single leg deficit RDLs x 8/side @ 31X1
B. single arm DB high pulls x 8/side - use heavier load than last time

3 sets

C. half kneeling barbell strict press x 4-5/side @ 21X2
D. goblet 1 1/4 squat x 8-10 @2111




WOD

"Freddy's Revenge"
5 RFT

5 Shoulder to overhead
10 burpees
155/105 135/95 95/65

10.27.2020

Warm Up
2 rounds
2 KB/DB cleans right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
5 split jerks
all with an empty barbell



Strength
Every 2:00 for 12:00, complete
Power clean + Mid-thigh power clean + Jerk
build to a heavy in the complex


WOD
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"

ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/

10.26.2020

Warm Up
2 sets
10/side MB rotational throws against the wall (brick)
10 deadbugs
10/side shoulder taps


Glute Primer
2 setsbanded lateral walk to the right for 10 steps + 5 banded air squats
banded lateral walk to the left for 10 steps + 5 banded air squats
5/side banded kick backs
5/side banded lateral abduction




Strength
Squatober
Back squat
4 sets of 5 reps at 65, 70, 70, 75%



8:00 EMOM
min1: snatch grip barbell RDL x 8 reps - increase load every round
min 2: banded good mornings x 20 reps
min 3: ring rows x 8-12 reps
min 4: bottom's up KB carry 2 lengths of the gym- one length each side



WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box 8 KB swings 53/35
12 wall balls 20/14 2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap

10.30.18 Night of the Living Dead

Halloween Week
Warm Up
3:00 row, bike, run or jump rope

then...
single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge

Shoulders: 8-10 reps each side

1. draw the arrow- yellow mini-band held out in front of you. Draw back one hand like getting ready to shoot a bow and arrow. Hold back by the ear and then extend back out in front.
2. lateral quadruped crawl with mini-band around the wrists
3.  Hollow banded pulls x 10 reps for 2 sets  Rest :60 between
https://www.instagram.com/p/BkxQkCxHjLb/?taken-by=cfgymnastics

🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
.
▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
.
🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
.
▪️Make sure you pull w. straight arms

▪️If you need more resistance - move farther away from band


Take time to warm up to the deadlifts and muscle ups or dips

WOD

Night of the Living Dead
8:00 AMRAP
2 muscle ups or 4 strict dips
2 deadlifts 275/185 185/125
2 lengths sled pull- outside with big sleds 3/2 plates ( inside with small sleds if needed)

*add 2 reps to the deadlifts each round

Muscle up drills- in case you have an athlete who wants to do progressions for Muscle Up reps

1. foam roller muscle up transition https://www.youtube.com/watch?v=b14kP98t3nU&feature=youtu.be
2. large ring swings https://www.youtube.com/watch?v=q3QFiTQOlSY&feature=youtu.be
3. box jump-up to full support https://www.youtube.com/watch?v=JHdL6srbAtI&feature=youtu.be